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Trail Nutrition & Food/Calories per ounce

 

The information and chart below is reprinted by permission of Lucian Hicks from an e-mail he sent to the Trailplace mailing list. Another good resource for trail nutrition can be found at the following link for “Pack Light, Eat Right” at:

 

To check how many calories you may burn a day while backpacking/hiking you may check the following webpage: hiker/calorie usage chart

 

Note that a backpacker weighing about 200 pounds (total body weight plus pack weight) would burn about 5,000+ calories in 8 hours.

 

"Introduction: What follows is a table of miscellaneous foods sometimes consumed while backpacking, showing approximately how many calories in each ounce of that food. Obviously, for long-distance backpacking, one would like to have as many calories per ounce of carried weight as possible. Therefore, the higher the number, the more 'efficient' that food is. However, I hasten to add the following caveats:

 

1. 1.      I've made no attempt to judge the foods in terms of "quality" of calories. Judging strictly from the table, carrying (and consuming) nothing but olive oil (240 calories per ounce) appears efficient. But one must consider overall nutrition as well. "Efficient" foods tend to be high in fats and simple carbohydrates. Our bodies need them, but our bodies need other things too, such as protein, complex carbohydrates, vitamins, minerals, and essential amino acids.

2. 2.      As a general rule fats contain approx. 9 calories per gram (255 calories per ounce), while carbohydrates and protein both contain approx. 4 calories per gram (113 calories per ounce).

3. 3.      The given weights do not include packaging. Some foods (e.g. Jiffy-Pop Popcorn) generally have heavier containers that others (e.g. Ramen noodles). Adjust your strategy accordingly.

4. 4.      Many of the foods listed can be made more caloric by preparing the food as instructed on the package and adding, for example, margarine and milk. (Kraft Mac & Cheese is a good example). The calories listed here do not include those extras."

 

 

|Food |Calories per ounce (28.35 grams) |

|Canola or Olive Oil |240 |

|Mayonnaise |200 |

|Brazil nuts |185 |

|French fried onions |180 |

|Fried pork rinds |175 |

|Mixed nuts |170 |

|Cashews (shelled) |170 |

|Cocktail peanuts |170 |

|Sunflower seeds (shelled) |170 |

|Pringles |170 |

|Peanut Butter |166 |

|Almond Roca |163 |

|Dry roasted peanuts |160 |

|Fritos Corn Chips |160 |

|Ruffles potato chips |160 |

|Ritz crackers |158 |

|Reese's PB Cup |157 |

|Hershey's Milk Chocolate |152 |

|Little Debbie Nutty Bars |152 |

|Hershey Kisses |151 |

|Lays potato chips |150 |

|Chips Ahoy cookies |150 |

|Peanut M&M's |147 |

|Coconut (dried, sweetened, shredded) |143 |

|Pork bacon |140 |

|Cheese & peanut butter crackers |140 |

|Nacho Flavored Doritos |140 |

|Wheat Thins |140 |

|Plain M&M's |140 |

|Semi-sweet chocolate chips |140 |

|Nondairy Creamer powder |140 |

|Snickers candy bar |136 |

|Oreo cookies |136 |

|Jiffy-Pop popcorn |135 |

|Goldfish crackers |135 |

|Triscuits |135 |

|Milky Way candy bar |135 |

|Chocolate covered donuts |135 |

|Baby Ruth candy bar |132 |

|Pepperoni |130 |

|Chex mix (prepared per instructions) |130 |

|Chow Mein Noodles |130 |

|Quaker 100% Natural Cereal |129 |

|Nabisco Aircrisp Cheese Nip Crackers |125 |

|Ramen noodles |124 |

|Little Debbie fudge brownies |124 |

|Saltine crackers |120 |

|Cracker Jack |120 |

|Powdered doughnuts |120 |

|Pop Tarts (Frosted Brown Sugar, etc.) |117 |

|Lipton Noodles & Sauce |116 |

|Hot Cocoa mix |115 |

|Trix Cereal |115 |

|Little Debbie cream filled cupcakes |113 |

|Cap'n Crunch |112 |

|Balance Bars |112 |

|Blue cheese |110 |

|Longhorn cheese |110 |

|Monterrey Jack cheese |110 |

|Sharp cheddar cheese |110 |

|Grated canned parmesan cheese |110 |

|Hard Candy |110 |

|Quaker Chewy Granola Bars |110 |

|Pop Tarts (All Other Flavors) |108 |

|Sugar-sweetened lemon drink mix |107 |

|Nutri-Grain Bars |106 |

|Spaghetti (100% Semolina) |105 |

|Egg Noodles |105 |

|Brown sugar |105 |

|Jelly Beans |105 |

|Fruitcake |100 - 110 |

|Kraft original Mac & Cheese |104 |

|Corn Chex |103 |

|Cheerios |103 |

|Fortune Cookies |103 |

|Stove Top Stuffing Mix |103 |

|Instant rice (e.g. Minute Rice) |102 |

|Lipton Rice & Sauce |102 |

|Wheat Chex |101 |

|Bulgur (uncooked) |100 |

|Rold Gold Fat Free pretzels |100 |

|Melba toast |100 |

|Fig Newtons |100 |

|Quick Cook Oats |100 |

|Grape Nuts cereal |100 |

|Corn Flakes |100 |

|Jello Instant Chocolate Pudding |100 |

|Fruit roll-ups (store bought) |100 |

|Gainers Fuel 1000 (Protein Powder) |100 |

|Power Bars |100 |

|Clif Bars |100 |

|Pasta Roni |100 |

|Cous Cous |100 |

|Coconut (raw) |100 |

|Cream cheese |100 |

|Sugar-sweetened Kool-Aid |98 |

|Nonfat Dry Milk |98 |

|Maple & Brown Sugar Instant Oatmeal |98 |

|Quick Grits |98 |

|Instant potato flakes |98 |

|Instant Miso soup |98 |

|Summer sausage |95 |

|Polska Kielbasa (Pork) |95 |

|Rice A Roni |95 |

|Raisin Bran |92 |

|Raisins |92 |

|Craisins (Dried cranberries) |91 |

|Ballpark franks |90 |

|Bologna |90 |

|Velveeta |90 |

|Brie cheese |90 |

|Marshmallows |90 |

|Flour tortillas |89 |

|Spam |85 |

|Pitted Dates |84 |

|Cheese Whiz |83 |

|Deviled ham spread |80 |

|Beef Jerky (store bought) |80 |

|Turkey jerky (store bought) |80 |

|Honey |80 |

|Jams and jellies |80 |

|Sun Maid Dried Fruit Mix |77 |

|Bagels |74 |

|Pita bread (white) |74 |

|Turkey bacon |70 |

|Roman Meal bread |70 |

|Dried apricots |70 |

|Corn tortillas |67 |

|Smuckers Grape Jelly |63 |

|Sour dough English muffins |61 |

|Fresh avocado |60 |

|Canned Smoked Oysters in Oil |55 |

|Tuna (in oil) |52 |

|Cooked ham |50 |

|Corned beef hash |49 |

|Hummus (prepared) |47 |

|Turkey Kielbasa |45 |

|Canned Chicken in water |40 |

|Beef or Chicken bullion |40 |

|Tuna (in spring water) |30 |

|Ketchup |30 |

|Canadian bacon |30 |

|Bananas |26 |

|Tofu |18 |

|Fresh apples |15 |

|Raw carrots |13 |

|Fresh peaches |12 |

|Fresh strawberries |9 |

|Fresh oranges |9 |

|Asparagus |5 |

|Coffee or Tea |0 |

 

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